November Workout Game Plan
If you haven’t noticed, at Team Afterburn we take pride in avoiding the typical, boring same routine that turns many people off from working out! Every month we strive to give new, exciting workouts, adding in new things you haven’t seen and pairing different muscle groups to avoid complacency and plateauing! This month we will change our resistance day muscle group pairings to shoulders/chest and legs/back. We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! Last month we reduced our time under tension to just one exercise in a row per muscle group. This month we will increase that to two consecutive muscle groups worked, trying to stay with the same weights we used last month and not reduce, thus creating a progression!
New November Workout Additions!
At Team Afterburn, we are constantly striving to keep the routines fun and fresh by adding new exercises each month! Some of them will be altogether new to our members, while a few will be twists on some of our old favorites! Adding new exercises allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! Let’s take a look at the newest addition for November:
1.) Slam Ball Burpee
This new cardio workout combines our beloved slam balls with the ever popular burpee! Yes, a Slam Ball Burpee! Similar to a bosu burpee, you will be doing the ground work while holding onto the slam ball, before exploding up with the slam ball still in your hands!
2.) Single Arm Dumbbell Chest Fly Hold
Similar to our single arm hold bench press, this exercise will be performed on the flat bench with one arm holding the dumbbell extended above you, while the other arm performs a fly out to the side. This exercise will create some extreme tension on both sides of the body, meaning we will maximize our workload during those classes!
The physical benefits of working out should come as no surprise. But did you know there are equally important mental health rewards that come from your time in the gym as well? At Team Afterburn, the workouts alone are going to challenge you in ways you never thought possible, but the environment we create and that very challenge you are giving to yourself will have mental health benefits you never dreamed of! Over the course of the next two blogs, we are going to review 10 mental health benefits of working out. So, let’s start by taking a look at the first 5:
How often have you left work just over the day and ready to be done? Heading to Team Afterburn is not only something to look forward to during the work day, but it’s a way to reduce and even eliminate a lot of that stress you built up over a long work day. Stress relief is a major benefit to working out! So, when the day is rough, get sweaty at Team Afterburn!
When we work out, our body released endorphins, which are known to create a sense of happiness and euphoria! Research has even gone as far as to credit exercise as a primary alleviator of depression in a several clinically diagnosed depressed individuals. You don’t need to be a crazy gym at to experience these benefits; just 3-5 classes per week at Team Afterburn could have a life changing impact!
Physical exercise leads to physical transformation which naturally leads to improved self-esteem and self-confidence! Improving our own self-image goes a long ways in improving our own perceived self-worth!
Bottom of Form
As much as we might want to deny it or think it’s not happening just yet, the reality is that as we get older, our brains get a little fuzzier. Exercise cannot prevent this from happening altogether, but it can slow the process and leave us as sharp as ever well past when we naturally would have experienced a cognitive decline!
Similar to depression, doctors have prescribed exercise as a cure for anxiety. Sure, a nice warm bath or a massage sounds nice, but once again through clinical evidence, exercise has proven to be a far more effective method of anxiety reduction!
At Team Afterburn we strive to improve not only your physical health, but you mental health as well. We believe that life is very interconnected and improvements in both physical and mental health will ultimately impact our lives in an extremely positive way, in all aspects! Stay tune for Part 2 of our series on mental health benefits when we look at 5 more improvements you can see from you time at Team Afterburn.
In the meantime, check out our web site and our 6-week no-commitment trial package for just $75 at http://www.teamafterburn.com/6-weeks-trial-membership/. Also check us out and like us on Facebook at www.facebook.com/teamafterburn!
No matter what you have read or seen or heard, there is no denying the simple truth that weight management is directly related to calories!
Yes, different foods have different effects on the body. However, at the end of the day, science has proven time and time again that your overall caloric intake is the single most important thing when it comes to your weight!
What are calories?
Simply put, calories are a source of energy. Food is the primary source of energy for your body, which is in constant demand throughout the day. Every action from blinking to running a race is fueled by calories which we consume in our food.
Our body gets its caloric energy from carbohydrates, proteins, and fats. No matter how we get the energy, we either convert the calories to physical energy, or store it away as fat.
When our body chooses to store calories as fat, we either need to reduce our caloric in order for those fat reserves to be used as energy, or increase our physical activity to require more energy as well.
Crunching the numbers
Weight may one of those easier-said-than-done things, but in the end it comes down to this: if you consume more calories than you burn, you will gain weight. Luckily, the opposite is true as well!
At Team Afterburn we remind our members that 3500 calories equals one pound of fat, so therefore we need to see a 3500 calorie deficit to lose 1 lb.
Again, in easier-said-than-done fashion, this means if you can manage a 500 calorie deficit per day, you will lose 1 lb per week!
Our bodies are complex and made up of various muscle tissues and hormones and every person is certainly different from the next. So, while the concept is simple, its not always easy to accomplish. That’s what Team Afterburn is here to do! As part of your membership we offer recommended meal plans, monthly recipes, and tons of additional tips to make sure that you are not just managing your calories, but managing them in the right way!
Reducing calories doesn’t have to be difficult. In fact, it can be as simple as:
Cutting out highly caloric foods and replacing them with low calorie substitutes while also reducing your portions can go a long way when it comes to weight management. However, you also need to maintain a high level of physical activity as well. The combination of a good diet and regular activity will undoubtedly transform your body and change your life, which happens to be the Team Afterburn motto! Let us help you on your journey to a new you! Check out our 6-week, no commitment trial package at http://www.teamafterburn.com/6-weeks-trial-membership/ and also like us on Facebook for more info at www.facebook.com/teamafterburn!
October Workout Game Plan
For the month of October our muscle group pairings will be chest/legs and back/shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! Last month we increased our consecutive exercises per muscle group to three. This month we will reduce that number back to one so that we can now begin with a new weight goal to improve upon!
New October Workout Additions!
At Team Afterburn, we are constantly striving to keep the routines fun and fresh by adding new exercises each month! Some of them will be altogether new to our members, while a few will be twists on some of our old favorites! Adding new exercises allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! Let’s take a look at the newest addition for October:
1.) Mountain Climber Twist
¬ As the name would suggest, this is a new “twist” on an old favorite! We love our mountain climbers, but we’ve decided to make them a bit more interesting and a bit more difficult! Just like a traditional mountain climber, you will be in pushup position, driving your knees up rapidly toward your chest. The difference now, however, is that you will be driving your knee up at an angle, across your body and toward your opposite hand. The constant “twist” motion will really engage your core and make this a difficult exercise! We also want to focus on planting those heels on the ground as we bring our legs back so that we can stretch out the calf muscles at the same time!
2.) Burpee Box Jump
¬ What better Halloween treat than to make the burpees even more exciting? After performing a traditional burpee, rather than jumping straight into the air, you will instead incorporate a box jump and jump up on a box that is in front of you! This one is sure to drive the heart rates through the roof!
3.) Stability Ball Reverse Plank Rollout
This exercise combines the slider/rockers with the stability ball knee tucks! Facing forward and downward on the stability ball, rather than tucking your knees up to your chest, you will utilize the upper half of your body to slide (roll) forward and then slide (roll) back. This exercise will combine upper body strength with a great core workout